Lets compare vitamin content per 5 ounces of Canned Spinach vs Roasted Sunflower Seeds:
Canned Spinach, Solids with Salt have more Vitamin A, 10.2 times more Vitamin C and 171 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 1.8 times more Vitamin B2, 18.1 times more Vitamin B3, 149.8 times more Vitamin B5, 8 times more Vitamin B6, 2.4 times more Vitamin B9 and 13.5 times more Vitamin E than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Canned Spinach vs Roasted Sunflower Seeds:
Canned Spinach, Solids with Salt have 1.8 times more Calcium, 107.3 times more Sodium and 76.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 10.2 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 26.3 times more Phosphorus, 2.5 times more Potassium, 56.6 times more Selenium and 11.5 times more Zinc than Canned Spinach, Solids with Salt.
Comparison of macro-nutrients per 5 ounces:
Canned Spinach, Solids with Salt have 2.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Energy, 99.6 times more Fat, 64.4 times more Saturated Fat, 993.4 times more Omega 6, 7.1 times more Carbohydrate, 6.8 times more Sugars, 4.6 times more Fiber and 6.9 times more Protein than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.